Sat 11/9/2013 WOD
Warm up
With a running clock of 8 mins
W an empty PVC pipe
3 sets of
10 Pass Thru’s
10 around the worlds
10 Over head Squats
10 muscle snatches
10 snatch Balance
10 Full snatches
10 Sots presses
Strength/Skill
10 Min EMOM
Even min 6/7 Snatches (95/65) (135/95)
Odd min Plank
Snatches can be full or Power depending on the athletes needs and capabilities
Training (Met-Con)
GYMNASTY
WOD 2 from the Scream and Clean
RX Division
In Teams of 4
17 MIN Time CAP
1000M ROW
100 BOX JUMPS (24/20)
100 PULLUPS
50 HSPU
One group of two start the row, once the row is complete the other group of two begin. Complete the WOD in a 17 min time cap.
Scale options
Scale the box jumps w a lower box or step up
Scale pull ups with bands
Sub pull ups with ring rows
Scale HSPU w extra Ab mats or divide the # in half and sub with wall climbs
2013 11 08